CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM touch n go push press over the course of 6-7 sets. Use a light band attached to heavy DBs or spotter arms.

– Metcon: Today we are looking for smooth, consistent work about 75% effort the entire 12 minutes of each Metcon. Metcon #1 was lasted on 8/17.

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A: Metcon (No Measure)

After your warm-up perform 3 x 5 Plyo Push-ups to warm up cns.


B: Push Press w/ bands (Work up to 3RM, touch n go. Rest 2:00)

C: Inverted Barbell Rows (Supinated 5 x 10. Rest 60s.)
– elevated feet + wear a vest if needed.


D: Jones Bones (AMRAP – Rounds and Reps)


10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

E: Metcon (AMRAP – Rounds and Reps)

14:00-26:00 AMRAP:

10 C2B Pull-ups

10 Hang Power Cleans (155, 105)

200 Meter Run

Accessory Work

F: Metcon (No Measure)

Accumulate in any fashion:

100 Banded Facepull-aparts

100 Tate Presses

Categories: WOD

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